Nutrition and food safety in pregnancy - PDF checklist
This material helps you prepare everyday meals and a conversation during pregnancy. It is not a meal plan, a complete list of foods to avoid or a supplement plan. Check food guidance and individual needs with your care team. Ticking the checklist does not confirm that food is safe.
Variety rather than a perfect meal plan
NHS describes different food groups and does not recommend automatically eating for two. Look for accessible options that suit you, rather than copying someone else's meal plan. If you exclude foods or follow a diet for medical reasons, discuss choices and alternatives with your care team. The checklist does not set calorie intake, a weight target or dietary treatment.
The food and its preparation matter
The cited NHS, HSE and FDA sources advise against raw fish in pregnancy; freezing does not remove every risk. NHS describes UK exceptions for eggs, while HSE advises against raw and undercooked eggs. Guidance for cheeses, smoked fish and fish quantities is not one shared table either. Check the full local publication and the product; do not combine the least restrictive exceptions from different sources.
Check drinks and supplements
Caffeine is found not only in coffee but also in tea, chocolate and some drinks or supplements. The total matters. NHS and HSE recommend no more than 200 mg of caffeine a day in pregnancy; also check local and individual guidance. Discuss folic acid without delay, when planning pregnancy or as soon as you know you are pregnant. Show your doctor, midwife or pharmacist the supplements and herbal products you use. NHS advises against retinol-containing supplements and against fish liver oil. This checklist does not choose doses or change treatment.
Difficulties with eating deserve support
Nausea can make ordinary meals difficult. Note what you manage to eat and drink, and ask for help if difficulties affect daily life. Passing less urine than usual, dark urine, a dry mouth or dizziness can accompany dehydration. Do not wait to complete the card before making contact. Being unable to keep fluids down requires hospital care without delay.
Preparation checklist
Prepare your own plan and questions
- Check current local guidance; note questions about allergies, excluded foods or a medically supervised diet.
- Plan varied meals: vegetables, fruit, grain products, and sources of protein and calcium.
- Discuss folic acid and other supplements without delay; agree the choice, doses and duration with your care team.
- List sources of caffeine and check the locally recommended limit; avoid alcohol.
Look after kitchen hygiene and storage
- Wash your hands, and wash fruit and vegetables thoroughly before eating or preparing them.
- Keep raw food separate from ready-to-eat food; use separate clean utensils and chopping boards.
- Put foods that need chilling in the fridge promptly; follow the label and use-by date.
- Check suitable preparation of meat, fish and eggs; do not rely on pasteurisation alone when choosing cheese.
Check specific foods and access to help
- Check the fish species and local restrictions; freezing alone does not make raw fish safe in pregnancy.
- Check guidance for eggs, cheeses and prepared foods in a current source for your country and the specific product.
- Note difficulties with eating and drinking; ask for support if nausea disrupts everyday life.
- Note how to contact your care team; do not base decisions solely on the checklist if you develop symptoms after eating.
Questions to discuss with a professional
- Which local recommendations apply to my food choices and specific products?
- Which supplements do I need, and how should I check their ingredients?
- When should I seek help if nausea, vomiting or eating difficulties worsen?
Frequently asked questions
Is every pasteurised cheese suitable?
One label is not enough. The type of cheese and its preparation matter too. NHS and HSE describe exceptions differently; check a current local publication rather than treating this checklist as a list of permitted cheeses.
Is frozen raw fish suitable in pregnancy?
The current NHS and FDA sources cited advise against raw fish in pregnancy. Prior freezing does not remove every risk. The species, preparation and storage need to be checked separately.
Is counting cups of coffee enough to track caffeine?
No. The amount depends on the drink and serving, and caffeine is present in other products too. Include all sources and check the current limit in local guidance.
Private questions card: food in pregnancy
Print and complete by hand. Note questions and arrangements agreed with your care team. This supports a conversation; it is not a meal plan, prescription or diagnostic record.
- Date and country where you receive care
- Dietary restrictions and questions about alternatives
- Eggs, cheeses, fish and other foods to check
- Washing, cooking and chilling: personal arrangements
- Sources of caffeine and agreed limit
- Supplements and ingredient questions for your care team
- Eating, drinking and support needed for nausea
- Contact details, next step and date for another discussion
Keep the card private and update arrangements. Do not publish a photo of it. Notes do not confirm food safety or health status.
How to use this checklist
Tick the points you have discussed or prepared and add your own arrangements. Ticking a box does not confirm safety, health status or completion of a medical procedure. Revisit the checklist as your family's needs change.